Yorkshire Sports Therapy - Nicola Nelson

Yorkshire Sports Therapy - Nicola Nelson My name is Nicola, I am a Sport Rehabilitator. Nicola Nelson - MSc Graduate Sport Rehabilitation, (GSR) BASRaT registered.

My Job role involves, diagnosing, treating & managing musculoskeletal pain

I enjoy posting about

•MSK Pain & the Holistic Treatment Approaches We Use

•Strength & Conditioning

•Longevity & Living well Sports Rehabilitation involves the diagnosis, treatment and management of musculoskeletal injuries. GSR's have extensive knowledge in anatomy , physiology, biomechanics and psychology in sport. Regulated by BASRaT, accredited by the Professional Standards Authority. Evidence based physical therapy using high quality studies in the treatment of MSK injury. Additional qualifications:

•MSc Sport Rehabilitation

•BSc Health Related Exercise & Fitness

•Sports Massage level 4 qualified

•Acupuncture

•Dry and Wet Cupping

•Personal Trainer and group Exercise instructor.

12/12/2025

If you want to work on grip, hand and forearm strength, try these pull up balls.

The circular design of the ball challenges the forearms and fingers much more than the bar as the hands are more open around the ball compared to closed over the bar.

This makes them great for forearm, hand and finger development.

Unstable, challenging and functional for sports such as gymnastics, calisthenics, grappling, climbing and assault courses.

I work with my hands a lot in my other services and get told I have hands like mole grips 🤣

10/12/2025

The Sn**ch

One of the most challenging, humbling exercises I have ever tried. 😵‍💫

The skill, technique, strength and whole body mobility makes this movement so complex.

Today I focused on the power sn**ch and over head squats with light to moderate weight to focus on technique.

I then finished with back squats, some of the sets were into a deep range for strength and mobility gains.

Watch till the end for the shoulder mobility pre workout with bands, add into your warm up if you need to improve yours.

You need decent shoulder mobility, (well full body mobility )for the sn**ch and my shoulder and thoracic mobility is not the best, I’m working on it.

•Power sn**ch 30kg
•Overhead squat 25kg
•Sn**ch 20kg (empty bar)
•Back squats (assessory) - 60kg

**ch

09/12/2025

Pull ups and dips in an L sit

These are challenging enough with out adding in the L sit.

Adding and L sit to dips and pull ups Isometrically strengthens the abbs.

It’s much more intense on the core and hip flexors, this movement shifts your centre of gravity and engages the lower lats more.

Sonia doesn’t get how hard these actually. 🤦‍♀️

How many of you can do this ?
I bet there’s not many ?

04/12/2025

Having fun with my niece Josie at work, she’s only 5 years old and showing great potential. 🙌

It is recommended children aged 5-18 years get at least 60 mins of physical activity per day. Including Aerobic, strength, balance & co-ordination exercises at a variety of intensities.

Aerobic exercises increase heart and lung capacity, strength training for strong bones and muscles.

Some of the exercises we did in the video and their benefits -

Wheelbarrows:
These are a great exercise for children, they are fun and very challenging on the core muscles and upper body strength.

Handstands:
Build strength, balance and coordination

Climbing Rope:
Builds confidence, assesses risk, body awareness, hand foot and eye coordination

Tippletales:
Spacial awareness, body control , stepping stone to more advanced exercises

Dancing:
Motor skills, cardiovascular health, building confidence and memory

Gymnastics Ring tuck hold:
Stronger core and body, improves posture.

04/12/2025

The biggest predictor of injury in sport is a previous injury.

Injuries can have a detrimental impact on the athlete not only physically but financially and psychologically.

Sports injuries can also be a burden on the health care system and need a multidisciplinary approach for treatment and prevention. (Surgeons, nurses, psychologists, Rehabilitation/Physiotherapy)
For the general population it could mean time of work, financial issues, depression, low mood.

How to protect yourself from injury during sport or activity

Have a good warm up and cool down

Wear appropriate clothing, foot wear and protective gear

Take part in appropriate strength and conditioning for your sport , your body needs to be able to cope the biomechanical demands of the activity.

Do not take part when you are in severe pain, take some rest, work around the injury and load appropriately as the pain subsides.

Avoid repetitive exercises, train all muscle groups alternately.

Carefully planned programming with appropriate load and rest periods.

Keep hydrated and eat whole nutritious food.

Stretch and mobilise joints to enable better quality movement.

Have Awareness- eg concussions recognition, knowing the signs.headaches, nausea ect

Sports specific injury risk, eg hamstring strains in football, add eccentrics into training programmes for prevention strategies ….

If you do have an injury take part in a rehabilitation program with clear guidance on load management from a professional.

01/12/2025



Here we have Sonia doing unassisted pull ups, (top left and bottom right corners) no bands, FULL ROM 🔥 multiple sets for ultimate upper body strength.

Plyomectrics - for explosive power

Perturbations- for balance, reaction time and neuromuscular control

Dedication, persistence, self belief and determination 💥 🔥

01/12/2025

Self Efficacy-

This term was talked about a lot when I attended university.

Self efficacy/ Self belief can determine the outcomes in your life.

People with high self efficacy are better at goal setting, are committed, have persistence, solve problems, bounce back quickly after setbacks and adhere to exercise and other healthy behaviours.

People with low self efficacy tend to avoid tasks, easily give up and perceive things as too difficult, they can be less commited, slow to recover from setbacks and are less likely to engage in healthy behaviours.

How to increase self efficacy

• Set manageable tasks, break goals into smaller chunks.

• Seek good role models ask for constructive feedback

• Positive self talk

• Reflect on previous successes

• Seek encouragement from friends and family

• Obseve others of the same abilities taking part in PA or the area you want to succeed.

Research suggests people with higher self efficacy are more likely to engage in healthy behaviours such as exercise, adherence to pain and injury management , healthy eating , weight loss, avoiding ci******es ect.

It’s clear to see this little pocket rocket Sonia has high self efficacy, she came to me as a complete beginner and is now doing advanced strength and skill work. Amazing 🤩

29/11/2025

I got a PB on Pull ups this morning, I’ve been stuck on 3 and half consecutive reps, multiple sets for ages. Anyways I managed 5 sets of 5 🙌 slowly slowly strength and power increasing. I also got 6 consecutive toes to bar 4 sets and an attempt at a banded muscle up 🫣 We all got to start somewhere …….

25/11/2025

Building my little old lady body by strength training 4+ times per week. Progressively getting stronger week by week.

It’s great seeing all the girls lifting weights these days not fearing having bit of muscle and wanting a strong body.

Skinny was in when I was in my teens and 20s, if only we knew then how dangerous it could be to have such low body fat and reduced muscle mass.

Strength Training Benefits:

•Every day tasks become easier
> Bone mineral density
> Blood sugar control
• Increased Metabolism
• Reduced body fat
• Better metal health

There’s more to strength training than just looking good.

Sometimes the results are slow, losing the weight , toning up and feeling stronger.

You’ve got to trust the process and be consistent with your activity.

Looking good is great, but there are more benefits to exercise than how it makes you look 👀

Show up, be consistent.

Every workout won’t be great or your best - that’s normal. Life gets in the way and always will, keep going.

14/11/2025

Can I kindly ask people to book online where possible please. It’s tricky to keep up with messages across all social media at busy times. You can try pot luck if you can’t see anything to suit online but I can’t always guarantee a prompt reply so don’t think I’m being rude.
Text message for emergency 🚨 appointments, injuries ect

Booking link below ⬇️ you just need your name and email to book the slot

07/11/2025

Just look at this for progress.

If you’ve been following for a while you will have seen all the exercise progressions with Sonia.

Handstands - holding for longer with movement.

Pull ups are now muscle ups 💪

Skin the cat and now into a German Hang

The importance of consistency in exercise.
To keep long term goals, make sure they are realistic and well defined, track your progress, stay consistent with your training, this is how you build habits and achieve progress.

You will not always be motivated to exercise, this is when you need discipline. Showing up when you aren’t in the mood.

Keep it up you are smashing it

21/10/2025

Following up on my post about over training. Here are some preventitive ways to keep you tip top whilst keeping active.

I train heavy weights, have a very physical job, standing around a treatment table, lifting limbs all day, bending and twisting, lifting and putting weights back after sessions.

Tension builds extremely quickly for me, especially around the hips, lumbar spine, neck and upper traps.

Frequently taking part in High Intensity heavy lifting means I’m at risk of overreaching, this is where active recovery, periodisation and listening to your body comes in.

For those who feel like they’ve got to be doing something and find it hard to keep away from excessive exercise, try some active recovery techniques such as below.

Walking is low intensity, great for mental health, really clears the mind, gets the heart and lungs going without being strenuous on the the body.

Swimming - again low impact cardiovascular and resistance exercise in one. The bouyency of the water makes it kind to the joints and tissues. I recommend this to people managing an injury with guidance.

Stretching / Mobility - spend 20-30mins with deep breathing exercises. Calms the mind and nervous system, lengthening the fascia and other tissues.

Sports Massage, Cupping and Acupuncture to relive you from all the tension, muscle knots, lactic acid and other waste products built up In the tissues.

Saunas, cold plunges and meditating are also popular for recovery.

Address

Yorkshire Sports Therapy, Quarry Gap Row, The Gap, Tyresal, 250 Dick Lane
Bradford
BD48JH

Telephone

+447830529573

Website

https://app.rehabguru.com/appointments/2cce8088fd7b3023514621593debfe8d%3

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